If you made it to the end, congratulations. To celebrate, complete 100 burpees as fast as possible :).
If you are interested in a personalized monthly plan, contact me at mandy_schick@yahoo.com or Melissa @ mic427@gmail.com
Enjoy Life - Workout!
Mandy
Thursday, February 28, 2013
Wednesday, February 27, 2013
Feb 27th Workout
6 x 400 meters.
Keep track of the time it takes to complete each.
Beginners:
Try to run as much as possible, but walk if needed.
Enjoy Life - Workout!
Mandy
Keep track of the time it takes to complete each.
Beginners:
Try to run as much as possible, but walk if needed.
Enjoy Life - Workout!
Mandy
Tuesday, February 26, 2013
Feb 26th Workout
10-9-8-7.....3-2-1
As fast as possible
Power Squats
Push-ups
Sit-ups
Burpees
Enjoy Life - Workout!
Mandy
As fast as possiblePower Squats
Push-ups
Sit-ups
Burpees
Enjoy Life - Workout!
Mandy
Monday, February 25, 2013
Sunday, February 24, 2013
Feb 24th Workout
Run or Row
3 miles
Keep track of your time.
Beginners: Run as much as possible. You can do it!!
Enjoy Life - Workout!
Mandy
3 miles
Keep track of your time.
Beginners: Run as much as possible. You can do it!!
Enjoy Life - Workout!
Mandy
Saturday, February 23, 2013
Feb 23rd Workout
Run or Row
6 x 400 meters (.25 miles)
Rest 2 min between each one.
Keep track of your times.
Beginners:
In needed, rest longer than 2 min.
Enjoy Life - Workout!
Mandy
6 x 400 meters (.25 miles)
Rest 2 min between each one.
Keep track of your times.
Beginners:
In needed, rest longer than 2 min.
Enjoy Life - Workout!
Mandy
Friday, February 22, 2013
Feb 22nd Workout
2 Rounds
Run 800 meters (.50 miles)
20 Squat-Curl-Press
20 Bench Scoops
Keep track of time and weights.
Beginners:
Place your hands on the bench as needed.
Enjoy Life - Workout!
Mandy
Run 800 meters (.50 miles)
20 Squat-Curl-Press
20 Bench Scoops
Keep track of time and weights.
Beginners:
Place your hands on the bench as needed.
Enjoy Life - Workout!
Mandy
Thursday, February 21, 2013
Wednesday, February 20, 2013
Feb 20th Workout
4 rounds
15 Kettlebell Swing or DB Swings
15 V-ups
15 Dips
15 Back Ext.
Keep track of your time and weights.
Beginner:
- If you can't do V-ups, do any core exercise that is comfortable.
- Do Bench Dips if needed.
Enjoy Life - Workout!
Mandy
15 Kettlebell Swing or DB Swings
15 V-ups
15 Dips
15 Back Ext.
Keep track of your time and weights.
Beginner:
- If you can't do V-ups, do any core exercise that is comfortable.
- Do Bench Dips if needed.
Enjoy Life - Workout!
Mandy
Tuesday, February 19, 2013
Feb 19th Workout
Run or Row
2.5 miles
Write down your time.
Beginners:
Try to finish the entire 2.5 even if you have to walk.
Enjoy Life - Workout!
Mandy
2.5 miles
Write down your time.
Beginners:
Try to finish the entire 2.5 even if you have to walk.
Enjoy Life - Workout!
Mandy
Monday, February 18, 2013
Feb 18th Workout
Rest day!
Don't be a couch potato! Get up and move around. Make sure you get a good stretch in too!
Enjoy Life - Workout!
Mandy
Don't be a couch potato! Get up and move around. Make sure you get a good stretch in too!
Enjoy Life - Workout!
Mandy
Sunday, February 17, 2013
Feb 17th Workout
3 rounds
15 Thrusters
15 Dips
15 (each leg) Step-ups
15 V-ups
15 Burpees
Keep track of your time and weight.
Beginners:
Try Bench Dips and Modified Burpees.
Enjoy Life - Workout!
Mandy
15 Thrusters
15 Dips
15 (each leg) Step-ups
15 V-ups
15 Burpees
Keep track of your time and weight.
Beginners:
Try Bench Dips and Modified Burpees.
Enjoy Life - Workout!
Mandy
Saturday, February 16, 2013
Feb 16th Workout
6 x 100 yard SPRINTS!!
Rest as you walk back to the starting line.
This workout is best done outside. If you don't have access to a track here are some additional options:
- Cosmo (COMO peeps only) football fields
- A street
- A long parking lot
Track your time!
Enjoy Life - Workout!
Mandy
Rest as you walk back to the starting line.
This workout is best done outside. If you don't have access to a track here are some additional options:
- Cosmo (COMO peeps only) football fields
- A street
- A long parking lot
Track your time!
Enjoy Life - Workout!
Mandy
Friday, February 15, 2013
Feb 15h Workout
As many rounds as possible in 20 min of:
30 Air Squats
20 Knees to Elbows
10 (each leg) Over Head Lunges
Keep track of how many rounds you complete.
Beginners:
Try Modified Knees to Elbow. If needed, do regular lunges.
Enjoy Life - Workout!
Mandy
30 Air Squats
20 Knees to Elbows
10 (each leg) Over Head Lunges
Keep track of how many rounds you complete.
Beginners:
Try Modified Knees to Elbow. If needed, do regular lunges.
Enjoy Life - Workout!
Mandy
Thursday, February 14, 2013
Valentine's Day Workout
Rest Day!
Did you really think we would expect you to workout on Valentine's Day. Spend that time with someone you love!
Enjoy Life - Workout!
Mandy
Did you really think we would expect you to workout on Valentine's Day. Spend that time with someone you love!
Enjoy Life - Workout!
Wednesday, February 13, 2013
Feb 13th Workout
2 miles for time!
Make sure you keep track of your time. You will want to compare it to future workouts.
Beginners:
Walk as need. At first you may walk more than you run, but that is okay. Just keep moving!
Enjoy Life - Workout!
Mandy
Make sure you keep track of your time. You will want to compare it to future workouts.
Beginners:
Walk as need. At first you may walk more than you run, but that is okay. Just keep moving!
Enjoy Life - Workout!
Mandy
Tuesday, February 12, 2013
Monday, February 11, 2013
Feb 11th Workout
Rest day!
Drink plenty of water and make sure you get a good stretch in.
This is also a good time to start focusing on your nutrition!
-Lean Meats
-Veggies
-Fruits
-Nuts and Seeds
Enjoy Life - Workout!
Mandy
Drink plenty of water and make sure you get a good stretch in.
This is also a good time to start focusing on your nutrition!
-Lean Meats
-Veggies
-Fruits
-Nuts and Seeds
Enjoy Life - Workout!
Mandy
Sunday, February 10, 2013
Feb 10th Workout
2 x 800 meters (.50 miles)
Rest 4 minutes between.
This should be done as fast as possible.
Beginners:
Walk as need, but run as much as possible.
Enjoy Life - Workout!
Mandy
Rest 4 minutes between.
This should be done as fast as possible.
Beginners:
Walk as need, but run as much as possible.
Enjoy Life - Workout!
Mandy
Saturday, February 9, 2013
Feb 9th Workout
20 Sumo Deadlift Highpull (SDHP)
20 http://www.youtube.com/watch?v=XWBcl7oWbN4
15 SDHP
15 Lateral Bench Jumps
10 SDHP
10 Lateral Bench Jumps
5 SDHP
5 Lateral Bench Jumps
Keep track of your time and weight.
Beginners:
Try modified lateral bench jumps.
Modified #1
Modified #2
Enjoy Life - Workout!
Mandy
20 http://www.youtube.com/watch?v=XWBcl7oWbN4
15 SDHP
15 Lateral Bench Jumps
10 SDHP
10 Lateral Bench Jumps
5 SDHP
5 Lateral Bench Jumps
Keep track of your time and weight.
Beginners:
Try modified lateral bench jumps.
Modified #1
Modified #2
Enjoy Life - Workout!
Mandy
Friday, February 8, 2013
Feb 8th Workout
Jump Rope for 3 min
Run 400 meters
Jump Rope for 2 min
Run 400 meters
Jump Rope for 1 min
Run 400 meters
Roping rope is a cheap way to stay fit. Invest in a good rope and it will last you forever.
Enjoy Life - Workout!
Mandy
Run 400 meters
Jump Rope for 2 min
Run 400 meters
Jump Rope for 1 min
Run 400 meters
Roping rope is a cheap way to stay fit. Invest in a good rope and it will last you forever.
Enjoy Life - Workout!
Mandy
Thursday, February 7, 2013
Feb 7th Workout
Rest day!
Drink plenty of water and make sure you get a good stretch in. Go for a walk or play with your kids. Stay active, but let your body recover.
Enjoy Life - Workout!
Mandy
Drink plenty of water and make sure you get a good stretch in. Go for a walk or play with your kids. Stay active, but let your body recover.
Enjoy Life - Workout!
Mandy
Wednesday, February 6, 2013
Feb 6th Workout
3 rounds for time:
5 Burpees
10 Deadlift
15 Push-press
20 Sit-ups
Keep track of your time and weights.
Beginners:
Try one of the two modified versions.
Burpees Modified
Enjoy Life - Workout!
Mandy
5 Burpees
10 Deadlift
15 Push-press
20 Sit-ups
Keep track of your time and weights.
Beginners:
Try one of the two modified versions.
Burpees Modified
Enjoy Life - Workout!
Mandy
Tuesday, February 5, 2013
Feb 5th Workout
4 x 400 meters (.25 miles)
This is a sprint!
Rest 2 min. between each one.
Make sure you track your time for each 400 meter sprint.
Beginners:
Go as fast as possible. If you need to, rest more than 2 min.
Enjoy Life - Workout!
Mandy
This is a sprint!
Rest 2 min. between each one.
Make sure you track your time for each 400 meter sprint.
Beginners:
Go as fast as possible. If you need to, rest more than 2 min.
Enjoy Life - Workout!
Mandy
Monday, February 4, 2013
Feb 4th Workout
Rest day!
Drink plenty of water and make sure you get a good stretch in. This is also a good day to hit up a Yoga class.
Enjoy Life - Workout!
Mandy
Drink plenty of water and make sure you get a good stretch in. This is also a good day to hit up a Yoga class.
Enjoy Life - Workout!
Mandy
Sunday, February 3, 2013
Feb 3rd Workout
3 rounds for time:
15 Box Jumps
15 Push Press
15 (each leg) Walking Lunges
15 Back Ext.
Keep track of your time and what weight you used.
Beginners:
- Do step-ups instead of box jumps
- If you don't have the equipment for back ext., you can do supermans.
Step-ups
Supermans
Back Ext on the ball
Enjoy Life - Workout!
Mandy
15 Box Jumps
15 Push Press
15 (each leg) Walking Lunges
15 Back Ext.
Keep track of your time and what weight you used.
Beginners:
- Do step-ups instead of box jumps
- If you don't have the equipment for back ext., you can do supermans.
Step-ups
Supermans
Back Ext on the ball
Enjoy Life - Workout!
Mandy
Saturday, February 2, 2013
Groundhog Day Workout
1 mile for time!
Make sure you keep track of your time. You will want to compare it to future workouts.
Beginners:
Walk as need. At first you may walk more than you run, but that is okay. Just keep moving!
Enjoy Life - Workout!
Mandy
Make sure you keep track of your time. You will want to compare it to future workouts.
Beginners:
Walk as need. At first you may walk more than you run, but that is okay. Just keep moving!
Enjoy Life - Workout!
Mandy
Friday, February 1, 2013
Feb 1st Workout
Welcome! This is the first workout of my Free in February workout plan. If you stick with it for 28 days, I am confident you will start feeling stronger and healthier. If you have questions, please post them to the comments and I will get to them as soon as possible. Also, utilize Google and YouTube for videos and how-tos.
WORKOUT #1
As many rounds as you can in 15 minutes:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats (body weight only)
Keep track of how many rounds you completed. If you are in the middle of a round when your time is up that is okay. You would record it like this: 4 rounds + 13 sit-ups.
Beginners:
- You can do assisted pull-ups, jumping pull-ups or lateral pulldowns instead of pull-ups
- Push-ups can be done against the ball or on a bench
- If needed replace crunches for sit-ups
- Squat onto a bench if you can't get your butt below your knees
Example round = http://www.youtube.com/watch?v=ZkR9mlFk-SA
Example round modified = http://www.youtube.com/watch?v=kYnvdw32-gU
Enjoy Life - Workout!
Mandy
WORKOUT #1
As many rounds as you can in 15 minutes:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats (body weight only)
Keep track of how many rounds you completed. If you are in the middle of a round when your time is up that is okay. You would record it like this: 4 rounds + 13 sit-ups.
Beginners:
- You can do assisted pull-ups, jumping pull-ups or lateral pulldowns instead of pull-ups
- Push-ups can be done against the ball or on a bench
- If needed replace crunches for sit-ups
- Squat onto a bench if you can't get your butt below your knees
Example round = http://www.youtube.com/watch?v=ZkR9mlFk-SA
Example round modified = http://www.youtube.com/watch?v=kYnvdw32-gU
Enjoy Life - Workout!
Mandy
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